PHAT Workout Program
Developed by Dr. Layne Norton, PHAT is for lifters that want to look aesthetic without being weak.
Overview
PHAT (Power Hypertrophy Adaptive Training) is an intermediate level gym workout routine that combines elements of powerlifting and bodybuilding to help you build muscle size as well as strength.
This popular training program was created by champion natural bodybuilder and powerlifter Dr. Layne Norton, who is a PhD in Nutritional Sciences. He is the co-founder of Carbon Diet Coach app and Outwork Nutrition supplements.
PHAT split is 5 days a week and involves training each muscle group twice per week.
Read the full program guide below.
WHAT IS PHAT PROGRAM?
PHAT split is 5 days a week and involves training each muscle group twice per week. Each week starts with 2 days of upper body and lower body power training to build strength and explosiveness. After a 1 day rest, you start 3 consecutive days of hypertrophy (muscle building) training.
PHAT training program:
Monday: Upper Body Power
Tuesday: Lower Body Power
Wednesday: Rest
Thursday: Back & Shoulders Hypertrophy
Friday: Lower Body Hypertrophy
Saturday: Chest & Arms Hypertrophy
Sunday: Rest
You can find the full PHAT workout execises and rep schemes below.
PHAT FAQ
Why should you do PHAT training program?
The PHAT routine is created by Dr. Layne Norton and combines the benefits of powerlifting and bodybuilding together. PHAT integrates the development of maximal strength and power in the major barbell compound exercises along with hypertrophy based accessory exercises to build muscle.
Who is PHAT workout for?
PHAT workout is a hybrid program that develops both strength and muscle mass at the same time, which makes it suitable for bodybuilders, powerbuilders, or offseason powerlifters.
PHAT is an intermediate to advanced level program, which means you should at least have 1-2+ years of consistent training experience under your belt before starting the program. Why? PHAT is highly intensive and physically demanding.
If you're a newer lifter, you can check out some beginner to novice level lifting programs on Boostcamp like Alberto Nunez 4-day Upper Lower, GZCL Program, 5/3/1 for Beginners, and many more.
How to do PHAT program? How to progress on PHAT workout app?
PHAT is a high volume routine that is very taxing on your body. It is normal to feel sore for the first few weeks as your body acclimates to the demand of the program.
On upper and lower body power days, Boostcamp will auto-calculate your starting weights for compound lifts using your estimated 1 rep max (1RM) percentage during program onboarding. Start the PHAT program with conservative weights that you can do with good form.
Then for future weeks, you’ll use linear progression on the compound lifts by adding ~5 lb (2.5 kg) once a week. Once you are able to complete all the target reps at the new weight, add weight again. If you fail to get all the reps for 2 weeks straight, decrease weight by 10%.
On hypertrophy days, find a weight that you can do at the target reps at RPE 8-9 (or 1-2 reps shy of failure). When you are able to complete all the target sets and reps for two weeks in a row, then add the smallest weight incremental possible for the following week.
How long is the PHAT program?
There is no set length for the PHAT workout split. The length of the program will depend on your individual goals and progress. You should run the PHAT program for a minimum of 4 weeks.
Some people may find that they are able to make progress on the PHAT program for several months or even years, while others may need to switch to a different program or make adjustments to their training in order to continue making progress.
In general, it is a good idea to periodically reassess your goals and progress and make adjustments to your training and nutrition as needed.
How to deload on PHAT program?
You should generally deload on PHAT after every 4 week cycle to ensure your body recovers from the accumulated fatigue to prepare you for another hard training cycle.
Deloads can be done in a variety of ways. The simplest is to continue the program but use 50-60% of the previous week’s weights. Or you could simply continue the program but only pick 2 of your favorite training days of the week and skip the rest.
How to eat on PHAT program? PHAT meal plan? How to recover on PHAT?
There is no one-size-fits-all meal plan that is specifically designed for the PHAT (Power Hypertrophy Adaptive Training) workout program. In general, you should be eating at a calorie surplus with a high protein diet to help fuel the high demands of the PHAT program. You should also ensure that your sleep is on point (7+ hours daily) while on PHAT split.
PHAT program while cutting?
The PHAT split is designed for a muscle building phase, and is generally not recommended for cutting (reducing weight and bodyfat). You may find yourself not recovering and burning out if you are on a calorie deficit. That said, it is certainly possible to use PHAT while cutting, but you need to make sure that your sleep is on point, life stressors are low, protein is high, and taking proper deloads.
What is RPE in PHAT program?
RPE stands for rating of perceived exertion. The RPE scales is from 0-10, with 10 being max effort (to failure), 9 being 1 rep from failure, 2 being 2 reps from failure, etc. This measures how close to failure you should be targeting for each set. For PHAT, the recommended RPE is 8-9, which means you should stop 1-2 reps shy of failure for every set.
How long to rest between sets for PHAT?
For heavy compound lifts, rest as long as it is required for you to feel at full strength, which generally means 3-5 minutes. For accessories, use 1-3 minutes as the general rule.
How long does PHAT workout take?
Each PHAT workout can take between 1-2 hours, depending on the length of your warmups and how long you rest between exercises.
PHAT program app? App for PHAT workout
PHAT workout is free on Boostcamp, the last lifting app you'll ever need. You'll be able to easily start PHAT app with 1RM onboarding, automatic weight progressions, workout tracking, and exercise demos.
Boostcamp is not affiliated with Dr. Layne Norton. You can also find PHAT in spreadsheet or PDF format on other websites. For more info on Layne's training programs, online coaching, and products visit www.biolayne.com.
Who it's for
Reviews
I enjoy this program, feeling that good exhaustion at the end.
It went great! Had never done a pendlay row before but it seemed like it really helped!
Sometimes felt the volume was too much but none the less, good program.
Great program for people with decent experience in the gym and extra time because there are many sets and exercises. Too many exercises for legs and too few for abs so I'd remake a day to focus more on abs and a bit less on legs but overall a decent workout routine.
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 3–5 reps | 70% |
| 2 | Pull-Up (Weighted) | 2 | 6–10 reps | — |
| 3 | Chest Supported Row (Machine) | 2 | 6–10 reps | — |
| 4 | Dip (Weighted) | 2 | 6–10 reps | — |
| 5 | Pendlay Row | 3 | 3–5 reps | — |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 6–10 reps | — |
| 7 | Bicep Curl (Barbell) | 3 | 6–10 reps | — |
| 8 | Skull Crusher | 3 | 6–10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 3–5 reps | 70% |
| 2 | Hack Squat | 2 | 6–10 reps | — |
| 3 | Leg Extension | 2 | 6–10 reps | — |
| 4 | Stiff Leg Deadlift | 3 | 5–8 reps | — |
| 5 | Leg Curl | 2 | 6–10 reps | — |
| 6 | Standing Calf Raise | 3 | 6–10 reps | — |
| 7 | Seated Calf Raise | 2 | 6–10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pendlay Row | 6 | 3 reps | 65% |
| 2 | Bent Over Row (Dumbbell) | 3 | 8–12 reps | — |
| 3 | Seated Row (Cable) | 3 | 8–12 reps | — |
| 4 | Chest Supported Row (Machine) | 2 | 12–15 reps | — |
| 5 | Lat Pulldown | 2 | 15–20 reps | — |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps | — |
| 7 | Upright Row (Dumbbell) | 2 | 12–15 reps | — |
| 8 | Lateral Raise (Dumbbell) | 3 | 12–20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 6 | 3 reps | 65% |
| 2 | Hack Squat | 3 | 8–12 reps | — |
| 3 | Leg Press | 2 | 12–15 reps | — |
| 4 | Leg Extension | 3 | 15–20 reps | — |
| 5 | Romanian Deadlift (Barbell) | 3 | 8–12 reps | — |
| 6 | Lying Leg Curl | 2 | 12–15 reps | — |
| 7 | Leg Curl | 2 | 15–20 reps | — |
| 8 | Donkey Calf Raise | 4 | 10–15 reps | — |
| 9 | Seated Calf Raise | 3 | 15–20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 6 | 3 reps | @7.5 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | — |
| 3 | Incline Bench Press (Barbell) | 3 | 12–15 reps | — |
| 4 | Incline Cable Fly | 2 | 15–20 reps | — |
| 5 | Preacher Curl (Barbell) | 3 | 8–12 reps | — |
| 6 | Concentration Curl | 2 | 12–15 reps | — |
| 7 | Spider Curl | 2 | 15–20 reps | — |
| 8 | Chambered Bar Tricep Extension | 3 | 8–12 reps | — |
| 9 | Tricep Pushdown (Cable) | 2 | 12–15 reps | — |
| 10 | Cable Kickback | 2 | 15–20 reps | — |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Dr. Layne Norton is a champion bodybuilder. competitive powerlifter, and professional physique coach. He has a Ph.D. in Nutritional Sciences and is one of the leading educators in evidence-based fitness. Dr. Layne Norton has an informative YouTube channel (275K+ subs) and Instagram (700K+ followers) where he shares his expertise on training, nutrition, health and wellness.
Dr. Layne Norton is the owner and founder of BioLayne, a leading company that provides coaching and nutrition services to help people achieve their fitness goals. He is also the co-founder of Carbon Diet Coach app and Outwork Nutrition supplements.
Dr. Layne Norton is also the creator of the popular PHAT workout routine, which is a free program that combines hypertrophy muscle building and power-based strength training. Thousands of regular gym goers and athletes have found great success on PHAT as well as Layne's many training programs. For more customized programming and coaching, we recommend checking out BioLayne.
Common questions
Yes, PHAT Workout Program is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
PHAT Workout Program is structured around 5 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
PHAT Workout Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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